What are proteins?

Proteins are groups of molecules consisting of amino acids connected by peptide bonds.

The composition of each protein includes the following minerals:

• Nitrogen
• Oxygen
• Carbon
• Hydrogen
• Phosphorus

Even the very fact of the presence of all these substances in the human body testifies to their great importance. Do not forget that protein is part of most cells of internal organs.

Moreover, proteins take an active part in important biological processes.

The main functions of proteins

Since proteins are involved in almost all types of body activity, it can be argued that they are indispensable for human growth and development.

In addition, proteins ensure the process of transporting oxygen through the blood to the cells of internal organs.

Proteins are one of the main components of irreplaceable enzymes, some hormones, and even antibodies, which are responsible for protecting the body from the negative effects of adverse external agents.

Protein-rich foods should be in everyone’s diet

Taking into account all the useful properties and advantages of proteins, it is necessary to emphasize that protein-enriched foods must be present in the diet of everyone who cares about their health.

One of the most effective ways to replenish protein reserves in the body is regular consumption of food with a high content of this substance. For this purpose, it is necessary to review the diet and adopt the basic principles of a balanced and healthy diet.

1. Watercress

Even though this herb still seems quite exotic to most of us, watercress is one of the most popular vegetables in the world. Actually, watercress is very often used both in Asian countries and in some regions of Europe.

Please note that for every 100 g of watercress there are about 1.6 g of proteins.

2. Nuts

All types of nuts have countless benefits for the human body. Undoubtedly, nuts owe their incredible properties to their high protein content.

Of course, each type of nut contains a different amount of protein, but the average amount of this indispensable substance is approximately 17 grams per one-hundred-gram serving of nuts. Here are exactly which nuts experts recommend using regularly to improve well-being:

• Cashew
• Almond
• Pistachios
• Peanut

It is very important to remember that for the most effective results, it is better to use nuts in their fresh form without any impurities.

3. Artichokes

It is distinguished from other foods by its positive effect on the digestive process because it is not only incredibly filling, but also indispensable for accelerating the process of losing weight. Please note that for every 100 g of artichoke there are about 3.3 g of proteins.

4. Broccoli

One of the main reasons to include broccoli in your daily diet is the high protein content of this product. 100 g of fresh broccoli contains approximately 11.1 g of protein. That is why many people compare broccoli with red meat in terms of its beneficial properties.

5. Fish

Of course, when it comes to the most useful and nutritious protein-enriched foods, one cannot fail to mention fish. It is fish dishes and seafood that are among the most popular healthy foods around the world.

In fact, fish should definitely be in the diet of every person, because it contains not only essential Omega-3 fatty acids but also proteins in large quantities.

In addition, a portion of fish weighing about 85 grams contains as much as 27 grams of protein.

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What is the effect on the human body diet to lift the mood?

It is no secret that the life of a modern person is full of stresses and experiences. Fortunately, among them there are real neuroses and depressions, which should be treated with the help of qualified specialists, a rarity.

Today, most people prefer to “jam” emotional experiences with junk food. After all, stress hormones stimulate the growth of appetite, as well as cravings for sweet and fatty foods. As a result of this “diet” there is a temporary improvement in mood. But in the long run, it threatens with the addition of extra kilograms and the development of somatic diseases. Moreover, the splitting of the excess amount of simple carbohydrates is spent stocks of vitamins B and rare minerals

Nutritionists believe that it is much more efficient to include natural foods that are rich in chromium, selenium, healthy fats and vitamins instead of sweets. Therefore, a special home diet has been developed, which allows not only to maintain a good state of health, but also to prevent surges in blood sugar.
So, it was found that in order to maintain a good, stable mood, the human body needs a certain amount of chromium (at least 150 μg). Since its main sources are beef, honey, onions, apples, tomatoes, oranges and bananas, they should definitely be included in the anti-stress diet.

Serotonin plays an important role in maintaining a good mood. This pleasure hormone is synthesized by the human body from an amino acid (tryptophan), which must also be regularly present in the diet. Its sources are sea fish, nuts and veal. It should be noted and the fact that tryptophan is better absorbed with complex carbohydrates, so these products should be combined with whole grain crops and cereals. Omega-3 fatty acids are also required for the production of serotonin. They are rich in red fish, nuts, pumpkin seeds, as well as flaxseed, sunflower oil.

Selenium is another natural antidepressant. A deficiency of this mineral causes fatigue, anxiety and irritation. To compensate for its shortage, hard cheese, dairy products, eggs, legumes and nuts should be included in the home diet.

How to deal with depression with homemade diets?

For the organization of proper anti-stress diet, it is necessary to include in the diet useful products that can maintain emotional balance. Real nutritional antidepressants are not cakes and pastries, but products that help maintain the normal functioning of the nervous system, brain, and hormones.

Turmeric
This bright seasoning has a beneficial effect on all body systems. It not only improves the condition of the circulatory system, but also normalizes digestion. Separately, it should be noted a positive impact on the brain (in particular, the ability to respond to dopamine and serotonin). Therefore, this natural antidepressant should be included in the diet.
Fat sea fish
As already written earlier, sea fish is a source of beneficial unsaturated fats that help maintain the nervous system, and can cope with stressful situations. Therefore, a homemade diet should regularly include fish dishes.
Brown rice
This variety of rice compares favorably with its refined sibling with a high content of group B vitamins (which promote the production of serotonin), as well as folic acid. It is responsible for the normalization of the level of homocysteine ​​- an amino acid that indirectly affects the decrease in mood.
Walnuts
Due to the high content of healthy fats, walnuts are able to activate the brain and protect people from depression. Therefore, one of the healthy snacks recommended by nutritionists for an anti-stress diet should be walnuts.
Bitter chocolate
Many will confirm that bitter chocolate helps to effectively deal with bad mood. And all because of the high cocoa content. After all, this product is a valuable source of tryptophan and selenium, necessary for normal functioning of the nervous system.
Turkey meat
This diet product can also be safely attributed to natural antidepressants. After all, turkey is not only a source of easily digestible protein, but also important amino acids necessary to prevent sudden changes in a person’s mood. For better absorption, nutritionists recommend combining this meat with vegetables (in particular, with cherry tomatoes, which are rich in folic acid and antioxidants).

Picture Credit: RitaE

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The rules of pegan diet
The author of the pegan diet is Mark Hyman, a medical doctor who has been propagating his own diet since 2014. However, only now the Internet has gone crazy about it. Its assumption was to choose and combine the best aspects of the paleo and vegan diet. What characterizes pegan diet?

• Low glycemic index of the diet – low content of sugar, flour, purified carbohydrates.
• High content of vegetables and fruits – a large variety of colorful vegetables and fruits.
• Low content of pesticides, antibiotics and hormones from food products.
• High content of healthy fat – mainly unsaturated omega 3 from nuts, seeds and avocado.
• Food, mainly local, ecological.

It sounds beautiful! The problem arises when we look more closely at its specific rules.

What can you eat on a pegan diet?

• Vegetables and fruits – they should account for 75% of everything you eat during the day. Choose those with a low glycemic index. Add 2-3 vegetables to each main meal.
• Nuts and seeds – excluding peanuts
• Avocado- source of healthy, monounsaturated fatty acids
• Products that should be consumed in moderate amounts
• Gluten-free cereals (rice, quinoa, amaranth, buckwheat) – allowed once in a while, but they can cause fluctuations in blood sugar and exacerbate autoimmune diseases.
• Legume seeds – the best is lentils. Avoid beans and broad beans!
• Eggs – they are a very good source of protein and nutrients
• Fish – only those species that contain small amounts of mercury. According to the author of the diet, sardines and wild salmon are the best
• Meat – treat only as an addition to the dish, not as the main ingredient.

What can you not eat using pegan diet?

• Milk and dairy products – according to the author are associated with obesity, diabetes, heart disease, cancer and osteoporosis
• Cereals containing gluten (wheat, rye, barley, spelled) – Mark Hyman combines their consumption with inflammation in the body, diseases of autoimmunity and digestive problems
• Vegetable oils – mainly sunflower, rapeseed corn, soy
• Sugar – products containing sugar should be eaten as little as possible and only occasionally
• Pegan diet is therefore neither paleo nor vegan. This is a diet that is based primarily on products of vegetable origin, mainly vegetables (75%), which you supplement with a small amount of nuts, seeds, gluten-free cereals and animal products.

The benefits of pegan diet

• It is less restrictive than the paleo diet and easier to use in practice.
• The diet ensures adequate supply of dietary fiber.
• This is a diet based on unprocessed food products.
• Pegan diet is characterized by low intake of salt and sugar.

Disadvantages of pegan diet

• Pegan diet provides too little carbohydrates, which may result in weakness.
• There is a risk that the pegan diet does not ensure adequate consumption of protein and vitamins from the group B.
• You can feel a stronger hunger on a Pegan diet.
• The use of this method of nutrition is quite expensive, because the diet is based on organic products.

Picture Credit: silviarita

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